New Zapiens Community - Key Insights on Health Optimization and Longevity

This report summarizes the key insights, discussions, recommendations, and points of contention shared within the New Zapiens WhatsApp group transcript. The community consists of individuals interested in health optimization, longevity, biohacking, fitness, and preventive medicine. Discussions range from practical tips and product reviews to complex scientific debates and philosophical considerations about healthspan and lifespan.

Note that this report was generated using AI by feeding it the conversation history in the whatsapp group since July 2023. I make no claims to the accuracy of the claims. This was simply useful for myself to get a quick overview of the community’s positions.

I. Exercise & Fitness

1. VO2 Max: Recognized as a crucial marker for longevity (Attia referenced). Measuring methods discussed include lab tests (spiroergometry), wearables (Garmin, Apple Watch – accuracy debated but useful for trends), and estimations like the Cooper test. Aiming for “elite” levels (>55-60) isn’t deemed necessary for longevity by some; maintaining a good level (>35-40) into older age is prioritized.
2. Zone 2 Training: Significant discussion on defining Zone 2. Methods debated include lactate levels (<2 mmol/L), heart rate zones (often higher than lactate thresholds suggest), the “talk test,” and RER analysis from metabolic carts (considered gold standard by some). Consistency is key. Tools like Garmin watches help maintain zones.
3. Strength Training: Highly recommended for overall health, mood, and body composition. Emphasis on lifting heavy weights safely and consistently (3x/week mentioned). Techniques like progressive overload, high reps/sets (bodybuilding style), and specific exercises (e.g., farmer’s walk, kettlebell swings, squats) are discussed. Hypertrophy goals vs. longevity goals sometimes conflict.
4. Recovery & Overtraining: Importance of recovery is stressed. Deload weeks are recommended for consistent trainers. Cold exposure (ice baths, cold showers) post-workout is debated due to potential dampening of inflammatory response needed for muscle growth; timing (e.g., 2h+ after) might mitigate this. HRV is used as a recovery indicator, though its correlation with daily performance is questioned by some (trend > absolute value). Overtraining is a real risk, requiring attention to sleep, nutrition, and listening to the body.
5. Specific Training Modalities: HIIT, HYROX, cycling, running, swimming, yoga (Yin, Ashtanga), mobility work (Pliability, GOWOD, KneesOverToesGuy), and even unconventional methods like EMS are mentioned.
6. Motivation & Consistency: Challenges discussed include time poverty (“time axis” mentioned as an advantage), balancing priorities (work, family, fitness, recovery – Galpin’s quadrants), and maintaining motivation. Community challenges (push-ups, steps) are used for accountability. Finding enjoyable activities is crucial for long-term adherence. Role modeling for children is highlighted.

II. Nutrition & Diet

1. Glucose Monitoring (CGM): Frequent topic. Devices like Freestyle Libre (2 & 3), Supersapiens (now defunct), Veri (acquired by Oura), Lingo, HelloInside, Levels, Nutrisense are discussed. Used to understand individual responses to foods, meal timing, combinations (fiber/protein first), and lifestyle factors (sleep, stress, exercise). Accuracy debated (trend > absolute value for many), but valuable for awareness and behavior change (e.g., managing prediabetes). App usability varies significantly (Libre app criticized, Veri praised).
2. Protein Intake: Highly debated. Recommendations range from 0.8g/kg (official) to 1.5-2.0g+/kg (athletes/bodybuilders). Timing and amount per meal discussed (20-30g vs. 100g study – context of casein/slow digestion is key). Importance of complete proteins/EAAs highlighted, especially for vegans/vegetarians. Collagen peptide benefits (skin, joints) discussed, with skepticism about necessity vs. targeted AA intake.
3. Diet Types & Philosophies: Keto (benefits for metabolic flexibility, weight loss debated vs. muscle loss, ApoB concerns), Low-Carb (often combined with “earn your carbs”), Intermittent Fasting (IF) (seen as tool for CR, benefits beyond CR debated, potential downsides for women’s hormones), Plant-Based/Vegan (challenges getting enough protein/specific nutrients like B12, ARA; environmental benefits debated vs. intensive agriculture impacts), Carnivore mentioned briefly, Blue Zones (concept largely debunked due to data issues/bias, but underlying principles like community, movement, whole foods still valued).
4. Fats: Major discussion on saturated fats vs. seed oils (rapeseed/canola). Concerns raised about oxidation, processing, omega-6/omega-3 ratio (aiming for lower ratios like 1:1-4:1 vs. typical >15:1 Western diet). Olive oil (EVOO) highly praised for polyphenols and health benefits, storage (cool, dark) and smoke point discussed. Coconut oil/MCT oil mentioned for keto/energy. Palm oil generally avoided.
5. Micronutrients & Whole Foods: Emphasis on nutrient density. Concerns about declining nutrient content in modern produce due to soil depletion and harvesting practices. Focus on whole, unprocessed foods. Importance of fiber and polyphenols. Specific foods mentioned frequently: blueberries (frozen preferred by some), nuts, seeds (flax, chia, hemp), legumes, cocoa/dark chocolate (heavy metal concerns discussed - source matters), fermented foods (kimchi, sauerkraut, kefir, yogurt), Skyr, eggs, specific vegetables (broccoli sprouts - sulforaphane).
6. Hydration & Electrolytes: Importance of staying hydrated. Homemade electrolytes (LMNT recipe) discussed, focusing on sodium, potassium, magnesium balance. Sodium intake debated (fear vs. necessity, especially on low-carb/fasting). Potassium intake highlighted to counterbalance sodium’s effects on blood pressure.
7. Food Tracking & Meal Prep: Apps like MyFitnessPal, Cronometer, Yazio, Lifesum, Foodvisor, Mealie mentioned for tracking calories/macros. Meal prep discussed as a strategy for consistency and healthy eating, especially for busy schedules/families. Ready-made meals (EveryFoods, Juit, Huel, YFood) discussed with skepticism regarding processing levels and ingredients.

III. Supplementation

1. Need for Supplements: Debated. Some argue a balanced whole-food diet is sufficient, others believe modern diets/soil depletion necessitate supplementation, especially for specific goals or deficiencies. Testing (blood markers) before supplementing is frequently advised.
2. Quality & Trust: Major concern. Lack of regulation, potential contaminants (heavy metals in protein powders, especially plant-based), inaccurate labeling (melatonin), and questionable marketing practices (AG1 criticized, Sinclair’s resveratrol claims debunked) are recurring themes. Importance of third-party testing (NSF, Kölner Liste), reputable brands (Thorne, Edubily, Sunday Natural often mentioned positively, though questions raised about PE ownership impact), and transparency (CoA availability) stressed. Buying directly from brands or trusted retailers preferred over potentially risky sources like Amazon third-party sellers.
3. Common Supplements Discussed:
   • Omega-3: Fish oil, Krill oil (phospholipid form preferred for bioavailability), Algae oil (vegan). EPA/DHA ratios (2:1 preferred by some, hard to achieve with algae), total dosage (>2g/day common), purity (heavy metals) are key points. Brands: Norsan, Carlson, Sunday Natural, Wehle, Testa, Eqology.
   • Vitamin D: Essential, especially in winter/northern latitudes. Often taken with K2. Dosage highly individual (5000 IU common, testing levels crucial).
   • Magnesium: Various forms discussed for different purposes (Glycinate/Threonate for sleep/brain, Citrate for muscle – potential gut issues). Testing (full blood/RBC preferred over serum). Dosage varies.
   • Creatine: Benefits for muscle and cognition highlighted. Hair loss concern mentioned (linked to DHT sensitivity, one study often cited). 5g/day standard dose.
   • NAC (N-Acetylcysteine): Often used for antioxidant support (glutathione precursor), cold/flu, liver protection (hangovers). Potential concerns raised about promoting melanoma growth in mice (needs context). Dosage varies (600mg+ common).
   • Glycine: Taken for sleep, collagen synthesis, glutathione support (GlyNAC).
   • Melatonin: Highly debated. Use for jet lag vs. regular sleep aid. Dosage controversy (0.3mg vs 5-10mg+). Concerns about suppressing endogenous production (largely debunked by studies presented) and potential hormonal effects (less clear). Time-released vs. standard.
   • Protein Powders/AAs: Covered under Nutrition. EAAs preferred over BCAAs by some, especially during fasting to prevent muscle loss. Taste and mixability are issues.
   • Others: Ashwagandha (stress/sleep), L-Theanine (focus/calm/sleep - REM impact noted), GABA (sleep/calm - BBB crossing issues), Phosphatidylserine (stress), Spermidine (sleep/HRV), Methylene Blue (energy/mitochondria), Collagen peptides (skin/joints - bioavailability debated but tracer studies suggest effectiveness), Probiotics (gut health, oral health - K12/M18, Lumina), Iron, Zinc (+copper, ionophores), Curcumin (+piperine for bioavailability), Tongkat Ali, Boron (testosterone), Urolithin A, Rapamycin/Metformin (longevity drugs - caution advised, TAME study awaited), B Vitamins (MTHFR considerations).
4. Supplement Stacks: Sharing personal stacks is popular (e.g., via New Zapiens website). Bryan Johnson’s stack discussed ( Blueprint supplements launched). AG1 frequently criticized as overpriced/overhyped. Interest in personalized supplement services (Bioniq mentioned).
5. Approach: Cycling supplements, testing before/after, focusing on foundational health first, and being wary of marketing claims are common themes.

IV. Sleep Optimization

1. Tracking: Wearables (Oura, Whoop, Garmin, Apple Watch, Fitbit) widely used. Accuracy of sleep stages (deep, REM) and HRV debated (Oura/Whoop generally considered better than wrist-based for sleep, but inconsistencies exist). Emphasis on trends over absolute numbers. Consistency of measurement (e.g., morning HRV snapshot) valued.
2. Key Metrics: Sleep duration, sleep consistency (timing), HRV, RHR, respiratory rate (RR – higher linked to stress/illness), deep sleep duration.
3. Sleep Hygiene: Consistent bed/wake times heavily emphasized. Light exposure management crucial (morning sunlight/daylight lamps, evening blue light reduction via glasses/screen settings). Temperature regulation (cool room, Eight Sleep mentioned). Dark environment (sleep masks). Noise reduction (earplugs). Evening routines (winding down, avoiding screens/work/heavy meals close to bed).
4. Aids & Interventions: Supplements (see Supplementation section, esp. Mg, Glycine, Theanine, Apigenin, Melatonin debated). Mouth taping and nasal dilators (Noson) for improving nasal breathing. Weighted blankets (mixed reviews). Mattresses (Tempurpedic). Breathwork (4-7-8, physiological sigh, Buteyko, Wim Hof – latter debated). Meditation/Mindfulness apps (Waking Up, Calm, Headspace, Insight Timer), NSDR/Yoga Nidra. Aromatherapy (Lavender, Bergamot). Vagus nerve stimulation devices (Nurosym, Pulsetto, Apollo Neuro – mixed experiences).

V. Mental Health & Wellbeing

1. Stress Management: Recognized as critical for health/longevity. Techniques include meditation, breathwork, yoga, time in nature, social connection, exercise, setting boundaries (“saying no”), and managing digital overload (One Sec app). VNS devices explored. Cortisol monitoring (saliva, hair) discussed.
2. Mindfulness & Mindset: Apps like Waking Up, Calm, Insight Timer popular. Positive psychology concepts (PERMA). Importance of purpose, gratitude, self-acceptance, and managing negative self-talk. Discussion on “motivation” vs. “discipline.” Books by Mo Gawdat, Allen Carr mentioned.
3. Social Connection: Repeatedly highlighted as crucial for longevity and happiness (Harvard study reference). Community aspect (New Zapiens group, meetups, challenges) valued. Potential downsides of social media vs. real-world connection acknowledged.
4. Neurodiversity: Mentioned briefly, recognizing conditions like ADHD/Autism as part of human variation rather than solely deficits. Link between mental health conditions (depression, anxiety) and physiological markers (HRV, RR, temperature) discussed.

VI. Diagnostics, Wearables & Biohacking Tools

1. Blood Testing: Frequent discussion. Importance of comprehensive panels beyond standard checkups (e.g., ApoB, Lp(a), hsCRP, Homocysteine, Omega-3 Index, full hormone panels, micronutrients). Providers mentioned: Aware, InsideTracker, Function Health, Mito Health, Thriva, IMD Berlin, Meinlabtest, Biovis, local labs. Cost and accessibility are issues, especially in Europe vs. US. Interpretation challenges – need for knowledgeable practitioners (functional/longevity doctors sought). Debate on optimal vs. normal ranges. Yearly checkups recommended. Tracking results over time emphasized (apps like Carrot Care, Ornament, HeadsUp mentioned, or DIY spreadsheets/Notion).
2. DNA Testing: Providers (23andMe, Dante, Nebula, SelfDecode, Sequencing.com, CircleDNA, Macromo, AncestryDNA, ADNTRO, Geneventure) discussed extensively. Major concerns about data privacy, security (hacks, selling data), accuracy (SNP array vs WGS), and clinical utility of consumer tests. Distinction between consumer reports and regulated clinical diagnostics stressed. MTHFR gene testing mentioned regarding methylation/fatigue. WGS preferred for completeness but cost/turnaround time can be high (Dante Labs criticized for delays). Mitochondrial DNA often missing in basic tests. Interpretation requires expertise.
3. Body Composition: DEXA scan considered gold standard for body fat %, lean mass, visceral fat, bone density. Accessibility/cost issues in Germany/Europe highlighted (often need doctor referral, focus on osteoporosis). Alternatives: Bioimpedance scales (Withings, Garmin, Renpho, Eufy – accuracy/consistency debated, useful for trends), InBody machines (gyms), BodyPedia scale, Spren app (camera-based - skepticism exists), ultrasound (BodyMetrix), calipers. Importance questioned by some (“mirror test” sufficient?). Use case in tracking Ozempic-related muscle loss noted.
4. Wearables: Oura, Whoop, Garmin, Apple Watch dominate discussions. Comparisons focus on accuracy (HR, HRV, sleep stages, calories - all debated), battery life, subscription models, features (ECG, SpO2, temp, workout tracking), form factor (ring vs. band vs. watch). No single device deemed perfect; often used in combination or with specific apps (e.g., Athlytic for Apple Watch). Calibration periods and placement (wrist vs. bicep) affect accuracy. Trend data often valued more than absolute numbers.
5. Other Tools/Tech: CGM, Ketone/Metabolism monitors (Lumen, Ketoscan, Sibio CKM), Lactate meters (LactoLevel), Breath analysis (FoodMarble), Air Quality Monitors (AirGradient, Airthings, Aranet – CO2 focus), Light Therapy (Daylight lamps/glasses: Luminette, Beurer; Red Light Therapy panels/bulbs: Mito Light, Platinum LED, Rojo, Bon Charge, Bestqool, Hooga – wavelength specificity, heat vs. PBM debated), PEMF mats (Bemer), VNS devices, EMS devices, HBOT chambers, Cryotherapy, Sauna blankets, Respiratory trainers (Airofit), AI Health Assistants/Platforms (Dexa.ai, Sequel, Virtusan, Gyroscope, Bright, Longevital, Macromo, Aware, Function Health, Mito Health, Superpower). Urinalysis health check (China) mentioned as interesting concept.

VII. Specific Health Topics & Concerns

1. Gut Health: IBS/SIBO discussed. Importance of microbiome highlighted. Testing methods debated (16s vs. shotgun sequencing). Probiotics (specific strains like K12/M18, Lactobacillus Sakei for sinuses), fermented foods (kimchi, sauerkraut, kefir), fiber intake recommended. Link to inflammation, immunity, mental health noted. Candida overgrowth mentioned. Low FODMAP diet as diagnostic tool.
2. Dental/Oral Health: Toothpaste debate (fluoride vs. hydroxyapatite, clean ingredients - Weleda, Dr. Bronner’s, Risewell, Lavera, Bioemsan). Concerns about TiO2, sweeteners. Oil pulling (coconut oil, xylitol). Tongue scraping, flossing (TIO.CARE), interdental brushes (TePe). Biological dentistry mentioned (NICO/FDOK lesions). Root canal concerns raised. Link between oral health and systemic health (Huberman episode referenced). Importance of chewing/jaw strength (mastic gum).
3. Skin Health: Sun protection crucial (sunscreen types - mineral vs. chemical, brands discussed, SPF levels). Sun exposure debated (Vit D vs. aging/cancer risk - finding balance). Red light therapy for skin rejuvenation/collagen. Collagen supplementation (oral). Skincare routines, clean products (avoiding toxins). Role of diet (fats, antioxidants). Acne, psoriasis mentioned. Scar healing (silicone patches).
4. Hair Health: Hair loss concerns (male pattern baldness, general thinning). Potential link to creatine (DHT pathway - debated). Potential remedies: Minoxidil, Finasteride (not explicitly discussed but implied in context), Red Light Therapy caps (skepticism voiced), specific shampoos (garlic/ginseng), supplements (biotin, iron, general nutrient status). Bryan Johnson’s hair reversal protocol mentioned.
5. Joints & Tendons: Achilles tendinitis, tennis elbow, knee degeneration/meniscus tears discussed. Potential aids: Collagen peptides, BPC-157/TB-500 (peptides - sourcing/purity issues), Red Light Therapy, shockwave therapy (mixed results), specific exercises (KneesOverToesGuy), PRP injections, anti-inflammatory strategies (diet, supplements like curcumin), proper bike fitting.
6. Immune System: Strategies to fight colds/flu (Zinc + ionophore, Vit C high dose, Vit D, NAC, garlic, ginger, Cistus tea, fermented garlic/honey, glutamine debated). Strengthening immunity long-term (sleep, stress management, nutrition, exercise, gut health, avoiding toxins, potentially cold exposure). Concerns about immune system exhaustion/dysregulation (Long COVID, chronic infections like EBV).
7. Hormonal Health: Testosterone levels (low T symptoms, testing - free vs total, SHBG, at-home vs lab), natural boosting strategies (sleep, diet, exercise - heavy lifting/HIIT, stress reduction, specific supplements like Tongkat Ali, Fenugreek, Ashwagandha, Boron, Zinc). TRT discussed briefly. Female hormonal health (menstrual cycle impact on training/fasting, menopause, HRT, hormonal birth control effects - book recommended). Cortisol rhythms (importance of morning spike, managing chronic stress). Melatonin’s role in endocrine system. MTHFR gene/methylation issues linked to fatigue (testing, supporting nutrients like glycine, choline, creatine, B vitamins - methylfolate).
8. Cardiovascular Health: Importance of monitoring BP, lipids (LDL, HDL, Trigs, ApoB, Lp(a)), inflammation (hsCRP). Calcium score and CT scans discussed for plaque assessment. Lifestyle interventions (diet, exercise) are primary. Debate on optimal LDL levels (“lower is better” vs. U-shaped curve for all-cause mortality). Link between ED and CVD highlighted.
9. Migraines: Potential link to insulin/blood sugar discussed. Shift work as trigger. Treatments mentioned: menthol crystals, Botox (muscle tension related).
10. Tinnitus: Potential link to stress. Management strategies discussed (acceptance, sound therapy). Specific clinics mentioned (Charité, Bundeswehrkrankenhaus).

VIII. Longevity Concepts & Controversies

1. Defining Longevity: Healthspan vs. Lifespan. Desire to live longer vs. fear of aging/suffering. Ethical debates around radical life extension, immortality (“Don’t Die” movement), and euthanasia/assisted dying (Sarco capsule). Aging as a disease vs. natural process.
2. Key Pathways/Hallmarks: mTOR, sirtuins, NAD+, AMPK mentioned in context of supplements (Rapamycin, NMN, Resveratrol) and lifestyle (fasting, exercise). Inflammation (inflammaging) as key driver. Mitochondrial health. Cellular senescence. Epigenetics (DNA methylation clocks - skepticism about accuracy/utility of current commercial tests like GlycanAge, epiAge).
3. Influencers & Experts: Frequent mentions and critiques of figures like Peter Attia, Andrew Huberman, David Sinclair (significant controversy discussed), Bryan Johnson (Blueprint protocol, Rejuvenation Olympics - polarizing figure), Rhonda Patrick, Siim Land, Ben Greenfield, Steven Gundry, Jason Fung, Valter Longo, Mark Hyman, Aubrey de Grey, Layne Norton, Andy Galpin, Chris Masterjohn. Importance of critical thinking and verifying claims stressed. Concerns about conflicts of interest, oversimplification, and monetization (AG1, supplements, courses).
4. Preventive vs. Reactive Healthcare: Strong community preference for proactive, preventive approaches (Medicine 3.0). Frustration expressed with conventional healthcare systems’ focus on disease treatment rather than prevention, lack of nutritional/lifestyle education for doctors, and barriers to accessing advanced diagnostics (DEXA, comprehensive blood panels) in some countries (esp. Germany).
5. The Business of Longevity: Rise of longevity clinics, wellness retreats, specialized gyms (Equinox Optimize), and direct-to-consumer testing/supplement companies. High cost of many interventions noted ($40k Equinox program, $6k Ezra scan). Concerns about hype, commercialization, and accessibility/equity. Failures like Forward Health discussed. Potential for industry consolidation (Oura acquiring Veri).

Conclusion

The New Zapiens community is a vibrant hub for exchanging information and experiences related to optimizing health and extending healthspan. Key themes include the importance of foundational habits (sleep, nutrition, exercise, stress management, social connection), the nuanced and often individualized nature of interventions, the critical need for reliable diagnostics and data interpretation, skepticism towards overhyped trends and marketing claims (especially in supplements), and a strong desire for evidence-based practices alongside pragmatic N=1 experimentation. While debates on specific approaches (e.g., diet types, fasting protocols, specific supplements) are frequent, there’s a shared commitment to proactive health management and continuous learning.